The suspense is killing me! And Im not even WODing today!
Shane Hayes
Very strange no one posted…
Shane Hayes
I am sad to missed this one. I like the tough ones!
Laura
LOL I survived, but had to rush a bit to get to work on time 😉
Build up to WOD weight for C&J (55# – first time doing these I think)
5 Clean and Jerks (55#)
5 rounds of Cindy (ring rows instead of pullups)
1 mile Run
5 rounds of Cindy
5 Clean and Jerks
*22 min cap
Finished the 3rd round of Cindy plus 3 pushups. I wasted a bunch of time when I came in from the run due to my feet slipping during ring rows, but wouldn’t have made the time cap either way probably.
It was a fun one though, I like the longer ones, especially when running’s involved. Thanks Steph!
Chantal L.
Grab a 45# plate next time to stop your feet from slipping! Good job 🙂
Great mental WOD!! No time for breaks, just keep moving, keep moving. Here’s the breakdown of all my sets/clock time.
– 1st 5xC&Js = 0:45
– 1st 5xCindy = 5:50
– 1 mile run = 15:40 (run took exactly 9:55)
– 2nd 5xCindy = 21:00
– 2nd 5xC&Js = 1 of 5 reps @ cap
The rounds of Cindy were very consistent before AND after the run, which took me a little by surprise. However the 2nd set of C&J felt HEAVY. Might be able to finish this if I could buy myself and extra minute somewhere.
5 Squat Clean and Jerks 65#(205/145#/heavy)
5 rounds of Cindy (ring rows)
1 mile Run
5 rounds of Cindy (ring rows and knee push ups)
5 Squat Clean and Jerks
*22 min cap
2 c&j’s left at cap.
Wow. Just wow. I was dead after the run. Took everything to keep moving. Had to drop to knees in push-ups but happy to finally do 2 arm ring rows again 🙂 that’s. Win.
Oh and started with birthday burpees for Amanda! 🙂
Then clean and jerks. Tried 70# but elbow didn’t love it. My arms were happy with the 65# WOD decision
Ryan F
– Mob
– WUx1 (15 reps)
– Burpees for Amanda 🙂
Clean & Jerk (build up to workout weight):
85×3-95×3-105×3-110×2
WOD at 110# with 800m run: 4 rds + 11 squats of the 2nd Cindy at the time cap… The push ups were definitely my downfall. Even if I hit the time cap I really liked this WOD! I really enjoy the 20+ minute “just keep moving” workouts, even if I need a good lay down by the end 😛
CAM
Mob
Berg WU + bday burpees for Amanda
Clean & Jerk (build up to workout weight)
135-155-185-205(felt too heavy)
Wod Scaled to 70% = 165%
Had 3 C&J lefts at Time Cap. Was planning on scaling the run, but came back ahead of the mid way point so Kevin sent be back for another 800m :D. Mein, that second set of C&J’s felt twice as heavy!! Brutal!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Please cancel 6am I got called into work
Cancel 6am, coming later ! Thanks
Sorry, won’t be there for 6. I will do the burpees… Boo. Stupid alarm
Great picture Joanne! Looking good!
Nice picture Joanne! I love how focused you look (as usual)!
hmmm did anyone survive this morning’s WOD? lol
Great picture Joanne!
I keep checking to see how people did… I guess I’ll have to venture into the unknown at noon.
The suspense is killing me! And Im not even WODing today!
Very strange no one posted…
I am sad to missed this one. I like the tough ones!
LOL I survived, but had to rush a bit to get to work on time 😉
Build up to WOD weight for C&J (55# – first time doing these I think)
5 Clean and Jerks (55#)
5 rounds of Cindy (ring rows instead of pullups)
1 mile Run
5 rounds of Cindy
5 Clean and Jerks
*22 min cap
Finished the 3rd round of Cindy plus 3 pushups. I wasted a bunch of time when I came in from the run due to my feet slipping during ring rows, but wouldn’t have made the time cap either way probably.
It was a fun one though, I like the longer ones, especially when running’s involved. Thanks Steph!
Grab a 45# plate next time to stop your feet from slipping! Good job 🙂
Nice work, that is a tough one!
way to go Laura!!
WUx2
Build up to WOD weight for C&J (165#)
5 Clean and Jerks (155#)
5 rounds of Cindy
1 mile Run
5 rounds of Cindy
5 Clean and Jerks
*22 min cap
4 rounds of Cindy and 8 push ups at cap
Great work 6am peeps!
Mobility
WUx1 + 50 Burpees
Group Mobility
Build up to WOD weight for Clean & Jerks
WOD:
5 Clean & Jerks @ 85#
5 Rounds of Cindy
-5 Pullups
-10 Pushups
-15 Squats
1 Mile Run
5 Round of Cindy
-5 Pullups
-10 Pushups
-15 Squats
5 Clean & Jerks
*** Finished all rounds of Cindy at the time cap only 5 Clean & Jerks left.
Great Class Blake!
Nice job Steph!
Mob + WUx2 + Group WU
Clean & Jerk
135×5 – 155×3 – 175×2 (175# = ~70%)
WOD @ 175# = 1 of 5 C&J (2nd set)
NOTE TO FUTURE-MARIO:
Great mental WOD!! No time for breaks, just keep moving, keep moving. Here’s the breakdown of all my sets/clock time.
– 1st 5xC&Js = 0:45
– 1st 5xCindy = 5:50
– 1 mile run = 15:40 (run took exactly 9:55)
– 2nd 5xCindy = 21:00
– 2nd 5xC&Js = 1 of 5 reps @ cap
The rounds of Cindy were very consistent before AND after the run, which took me a little by surprise. However the 2nd set of C&J felt HEAVY. Might be able to finish this if I could buy myself and extra minute somewhere.
A little extra…
EMOTM 10 mins = 5x Ring Rows (Horizontal @ top)
Mob + WUx 1/2 + Group WU
Clean & Jerk
95×3 – 115×3 – 135×4 – 145×1
WOD:
5 Clean & Jerks @ 145#
5 Rounds of Cindy
-5 Pullups
-10 Pushups
-15 Squats
1 Mile Run
5 Round of Cindy
-5 Pullups
-10 Pushups
-15 Squats
5 Clean & Jerks
3 Rounds 6 Squats at the 22 min time cap. Should have done the 800m run instead of the mile to scale appropriately.
WOD w/ 800m run and 205#
1 C&J left at 22 min
Hard and heavy!
Today felt much harder after the last two days.
Saturday
AMRAP in 25 min
2x100m Shuttle Sprints
2 Clusters (45# DBs)
4x100m
4 Clusters
Etc.
Got to 12/14 Sprints
Sunday
30-20-10
P.Snatch (115-135-145 for each respective round)
C2B Pullups
14:09
Shoulders need a rest now after today.
That’s a lot of work
Open Gym!
Mob, WUx1, quad rolling
Squat clean 1RM
65×5 – 85×5 – 105×3 – 115×1 – 125×1 – 130×1 – 135×1 (5# PR)
Thanks Mario for the coaching! Really helped finding the sweet spot for launching!
WOD – CFM Mile (run 1 mile with 40# sandbag)
Time: 13:18
Not a PR, but first run in my new shoes. Good way to break them in!
Well that’s one way to break shoes in.
Mob/ WU x1 (15 reps)
Group mob/wu
Clean & jerk – build to wod weight
55/65/75/85/90
WOD- 22 min cap
* 5 clean & jerk (60lb)
* 5 rounds Cindy (5 pull up/10 pushup/15 squat)
* run 1 mile/ 800 m
* 5 rounds Cindy
* 5 clean & jerk
Time : 21.27
C&J
95×2,115,x2,135×2
Wod
Scaled to 135# and scaled to 800m
21:36
WU × 2
MOB & Group MOB
Strength: C & J, work up to WOD weight
40, 45, 50, 55, 60, 60
WOD @ 50#
1 Mile run
2R 2 Squats and 5 C&J remaining at the cap.
Fun class Steph! Don’t know what happened to all of the 6amers this morning. We missed ya! 🙂
Mobility
WUx1 (15 reps)
Group Mobility
Build up to WOD weight for Clean & Jerks
WOD:
5 Clean & Jerks @ 70#
5 Rounds of Cindy
-5 Pullups (scaled to ring rows)
-10 Pushups (from knees)
-15 Squats
1 Mile Run (scaled to 800m)
5 Round of Cindy
-5 Pullups (scaled to ring rows)
-10 Pushups (from knees)
-15 Squats
5 Clean & Jerks @ 70#
*** Finished at time cap! I can’t believe i finished that beast of a workout!
5 Squat Clean and Jerks 65#(205/145#/heavy)
5 rounds of Cindy (ring rows)
1 mile Run
5 rounds of Cindy (ring rows and knee push ups)
5 Squat Clean and Jerks
*22 min cap
2 c&j’s left at cap.
Wow. Just wow. I was dead after the run. Took everything to keep moving. Had to drop to knees in push-ups but happy to finally do 2 arm ring rows again 🙂 that’s. Win.
Oh and started with birthday burpees for Amanda! 🙂
Then clean and jerks. Tried 70# but elbow didn’t love it. My arms were happy with the 65# WOD decision
– Mob
– WUx1 (15 reps)
– Burpees for Amanda 🙂
Clean & Jerk (build up to workout weight):
85×3-95×3-105×3-110×2
WOD at 110# with 800m run: 4 rds + 11 squats of the 2nd Cindy at the time cap… The push ups were definitely my downfall. Even if I hit the time cap I really liked this WOD! I really enjoy the 20+ minute “just keep moving” workouts, even if I need a good lay down by the end 😛
Mob
Berg WU + bday burpees for Amanda
Clean & Jerk (build up to workout weight)
135-155-185-205(felt too heavy)
Wod Scaled to 70% = 165%
Had 3 C&J lefts at Time Cap. Was planning on scaling the run, but came back ahead of the mid way point so Kevin sent be back for another 800m :D. Mein, that second set of C&J’s felt twice as heavy!! Brutal!
Thanks Mario!
Agree about the second set of clean and jerks!
Glad you did the whole mile 🙂
mob + wux2
group mob
build up to WOD weigth to clean &jerk
95×1 115×1 135×1 135×1
WOD
5 clean & jerk @ 135#
5 round
5 pull up(ring row)
10 push up
15 squat
run 1 mile (800 m)
5 round
5 pull up (ring row)
10 push up
15 squat
5 clean & jerk
time 20.22
Build up to WOD weight for C&J (50#)
5 Clean and Jerks (50#)
5 rounds of Cindy (5 ring rows, 10 pushups, 15 squats )
1 mile Run ( scaled to 800 m)
5 rounds of Cindy
5 Clean and Jerks
Missing 2 C&J at the 22 min mark….wow what a WOD!
800m straight running without stopping, progress!
Awesome job on the run!! I was so happy to see your excitement!
Built up to WOD weight of 165#
WOD:
5 Clean and Jerks 165#
5 Rds of Cindy (ring rows instead of pullups)
1 mile run scaled to 800m
5 Rds of Cindy
5 Clean and Jerks
3 Rds plus 10 Push ups at the time cap
Thanks for the class Mario!!
Did the 8pm Yoga class as well (yes, you read that right)
Haha good job for going to yoga!!
Clean & Jerks
55-65-75-85-85
WOD: 20 Min. Time Cap
Clean & Jerks @ 85#
Pull ups (no band)
Scaled run to 800 m.
Had 10 push ups-15 Squats-5 C & J’s left at time cap
Fun WOD. Push ups got really hard. Surprisingly, the pull ups felt great. One at a time for the last few rounds, but I’ll take it.
WU x 1
KB C & J x 1
40-45-53-60-70
WOD
5 KB C & J x 60#
5 round
One Arm Ring Rows x 5
One Arm Push Ups x 10
Squats x 15
800 m Row
Got to 3 rounds + 5 squats at the cap…Push ups were brutal!
Your 1-armed pushups were impressive, Marcel! I liked watching them!
One arm push ups!!!!??? No wonder they were brutal! Great job!
WOD with 95# and 800m run
I believe I got to 3rd round of Cindy + 10 squats
Pushups were brutal.
Mob
Bday Burpees for Amanda 🙂
WOD:
5 Clean & Jerks @ 55#
5 Rounds of Cindy
-5 Pullups (scaled to ring rows)
-10 Pushups (from knees)
-15 Squats
1 Mile Run
5 Round of Cindy
-5 Pullups (scaled to ring rows)
-10 Pushups (from knees)
-15 Squats
5 Clean & Jerks @ 55#
Had the last set of Clean & Jerks left at time cap.
WOD:
5 Clean & Jerks @ 115# (too heavy)
5 Rounds of Cindy
-5 Pullups (scaled to horizontal ring rows)
-10 Pushups
-15 Squats
1 Mile Run (scaled to 800m)
5 Round of Cindy
-5 Pullups (scaled to horizontal ring rows)
-10 Pushups
-15 Squats
5 Clean & Jerk
Got 10 push-ups done on my 5th round @ 22 min cap
Hard WOD. Can’t stop moving. C&J weight killed me.